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March 6, 2013

Establishing Healthy Eating Habits for children

The
most effective way to teach your child healthy eating habits is to set a good
example. Making nutritious food a priority in your life, limiting visits to fast-food
restaurants, and teaching your child to prepare meals and snacks healthily will
help steer your child in the right direction. The following tips offer some
suggestions for fostering healthy eating habits.

Getting
up for breakfast

Breakfast
is the most important meal of the day for both you and your child. Compared
with children who don’t eat breakfast, children who do eat breakfast:

·Do
better at maths and reading and have better concentration and behavior.

·Are
more likely to keep their weight under control and have lower blood cholesterol
levels. Children who miss breakfast are much more likely to snack on junk food
such as biscuits, crisps, and chocolate, before lunch.

·Are
more likely to meet their nutritional needs, with adequate levels of minerals
and vitamins.

Mornings
are one of the worst times for busy families, but breakfast doesn't have to
mean a home-made gourmet meal every day. Here are some suggestions for quick
and easy breakfasts that are also nutritious:

·Cereal
with fruit and milk.

·Toasted
bagel with cheese.

·Fruit
and yogurt.

·Toasted
waffle topped with fruit and yogurt.

·Fruit
smoothie (fruit and milk or yoghurt whizzed in a blender).

·Peanut
butter on wholemeal toast.

Cereal
can be one of the healthiest of breakfasts, providing slow-burning energy to
last your child until lunchtime. It has the added advantage of getting milk
into your child too! However, remember that some sweetened cereals are very
high in sugar, so stick to the unsweetened (and preferably wholegrain) types.
Make sure you set a good example by eating breakfast too – parents are their
children’s number one influence as far as diet, exercise, and lifestyle are concerned.

Stocking
up on healthy foods

A
good way to instill healthy eating habits is to control the supply lines – the foods
that you serve for meals and have on hand for snacks. Here are some suggestions:

·Keep
the pantry full of fruit and veg. The best option is fresh fruits and vegetables,
but canned and frozen work just as well. With plenty on hand, you can easily
work fruits and vegetables into the daily menu, aiming for the goal of at least
five servings a day. Having ready-to-eat fruit and veggies, such as chunks of
apples or carrot sticks, makes it easy for your child to choose healthy snacks.

·Stock
up on healthy snacks. Good snacks include rice cakes, yogurt, celery smeared
with peanut butter, and wholegrain crackers with cheese.

·Choose
wholegrain breads and cereals. These contain more fiber than white bread.

·Ditch
the deep-fat fryer. Limit your child’s fat intake by using healthier cooking
methods, such as grilling and steaming, rather than deep-fat frying.

·Empty
the fridge of sugary drinks. Limit fizzy drinks and squash and try to get your
child to drink water and milk instead.

·Invest
in a liquidizer or food processor to make smoothies. Let your child help with
preparing the ingredients for these healthy shakes. It’s amazing what a wide
selection of fruit (and sometimes vegetables) you can get your child to take
that way!

Making
food interesting

Having
a plate of bland, colorless food shoved in front of you does little for your
appetite (remember school dinners?). Food needs to be appealing to get your
child to eat, so get creative. This doesn't mean concocting cordon bleu recipes
in the kitchen. Here are some easy ways to inspire your child’s interest in
food:

Variety’s
the spice of life. Children who eat a wide assortment of foods increase their
chances of meeting their nutritional requirements, so serve foods from all the
food groups, with plenty of carbs, dairy products, proteins, fruits, and veg.

Colors are cool. A plate of food with lots of different colors not only looks appetizing but also typically contains a good range of nutrients.

Food
can be fun. Whether your child is 7 months or 7 years old, food can be a shared
source of enjoyment. Your child should see food as a pleasure rather than a
chore, so get her interested by letting her help you prepare meals. Baked
potato boats, vegetable hedgehogs, or yoghurt-filled halved peaches with raisin
eyes and satsuma-segment smiles are great fun for children to help make, and
they’re more likely to eat them, too.

Junk
the junk food – but be tactical. As your child gets old enough to be tempted by
the lure of junk food, you may find it difficult to avoid being nagged for
chicken nuggets or fish fingers. In fact, skinless chicken breast or sliced,
boned fillet of fish dipped in egg and breadcrumbs and shallow fried in just a
teaspoon of olive oil feels deliciously naughty but is actually very healthy.

Bring
out the artist in your hungry child. Let your children loose with pizza bases
and dishes of peppers, sweetcorn, cheese, tomatoes, olives, and home-made
tomato sauce (just wash their hands well and be prepared to clean up
afterwards!). In fact, make-your-own pizza is a wonderful activity for a
birthday party, offering children the opportunity to compare notes and eat
their own creations.

Eating
together

The
idea of family mealtimes often conjures up images of battlegrounds – but regular
family dinners don’t have to mean tin hats for all. Family meals are a great
way to encourage healthy eating habits and offer the chance to introduce your
child to new foods and to discover the foods that she likes and dislikes.

Children
also like the predictability of family meals. Studies show that compared with
children who have few family meals, children who eat regularly with their
family are:

More
likely to eat fruits, vegetables, and grains.

Less
likely to snack on unhealthy foods.

Less
likely to smoke, use marijuana, or drink alcohol when they are older.

Sitting
in front of the television to eat, even if you’re sitting at a table, means that
your child won’t be concentrating fully on her food, and is likely to eat more.
So don’t gawp – talk while you eat instead! Whether it’s a takeaway or a home-cooked
meal with all the trimmings, strive for nutritious food and a time when the
whole family can be there.

Ditching
the junk food

If
your child’s a junk-food junkie, she’s not alone. You only need to open a newspaper
to see that the things our children eat are making them fatter and unhealthier
than ever before. Obesity’s on the rise, as are the related problems of
diabetes and heart disease.

Junk
or convenience food, which includes everything from burgers and chips to biscuits
and cakes, is one of the most significant contributory factors towards child
health problems. Ditching the junk is easier said than done if it forms your child’s
staple diet, but here are a few tips to help you on your way:

Don’t
expect to be able to cut out the junk food overnight – it’s easier to make
small changes to your child’s diet than to cut out all the food she’s used to
in one single stroke.

If
your child is old enough, explain to her why eating healthy food is so important.
Get her to list all her favorite colors and match them up with fruit or
vegetables to get her imagination going.

If
she has a favorite superhero or sporting celebrity, let her know that they
only eat healthy food. Understanding the connection between eating well and
being healthy and strong will inspire her.

Convenience
food doesn’t have to be processed. A banana or an avocado needs no preparation
– you can’t get more convenient than that!

·Involve
your child when choosing and preparing fresh food – would she prefer beans or
peas, for example, with her meal? This involvement gives her a feeling of
control over what she eats.

Of
course, you can’t stop your child from eating junk food altogether, but if junk
foods dominate her diet she could lose out in the health stakes. Children are getting
taller and heavier than ever before because they’re consuming more than enough
calories. But they’re not getting healthier, as junk food provides plenty of
calories but few nutrients. Junk food contributes to a number of modern-day
health problems, including tiredness, lack of energy, irritability, mood
swings, constipation, loose bowels, weight problems, skin problems, dark
shadows under the eyes, frequent infections, and poor concentration.

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